Lateral raise
Also known as: Side raise, Dumbbell lateral raise
The key isolation exercise for the side delts and shoulder width.
What it is
An isolation exercise where you raise dumbbells out to the sides to shoulder height, targeting the side (lateral) deltoids that give the shoulders their width.
Muscles worked
Primary: Side deltoids. Secondary: Traps, Front deltoids.
How to perform it
- Stand holding light dumbbells at your sides, a slight bend in the elbows.
- Keep the torso still and lead with the elbows, raising the weights out to the sides.
- Stop at about shoulder height, hands roughly level with the elbows.
- Lower under control all the way down, resisting the urge to let them drop.
Common form faults
- Swinging the torso and using momentum to throw the weights up. Use a lighter weight and keep the body still — the side delts respond to control, not heaving.
- Shrugging so the traps take over. Keep the shoulders down and lead with the elbows rather than lifting toward the ears.
Programming
Almost everyone chasing wider shoulders benefits from direct side-delt work. Go light with high reps (12–20+) and strict form; leave the ego weights for the presses.
Plan your training
Variations & substitutions
Frequently asked questions
- Why can't I go heavy on lateral raises?
- The side delt is a small muscle working at a long lever, so it's easily overwhelmed and the body starts cheating with momentum and traps. Lighter weight with strict form trains it far better than heaving heavy dumbbells.
- Do presses train the side delts enough?
- Presses hit the front delts hard but the side delts less directly, which is why most people who want capped, wider shoulders add dedicated lateral raises.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: